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Calories

Calories

Serving Size: 1 cup (64g or 2.3 oz)

kcal*

kjoules*

RDI%

Total Calories

285 kcal

1194 kJ

14%

from Carbs

140 kcal

585.79 kJ

from Fat

103.9 kcal

434.81 kJ

from Protein

41.2 kcal

172.36 kJ

from Alcohol

0 kcal

0 kJ

*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

‡ Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

The chart below shows the balance of essential amino acids in 64g (2.26 oz) of Seeds, pumpkin and squash seeds, whole, roasted, with salt added.
The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI).
Please note that this chart is for 64g (2.26 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.

64g (2.26 oz) grams of Seeds, pumpkin and squash seeds, whole, roasted, with salt added contains 34.4 grams of carbohydrates which is 11% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet.
The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (64g or 2.3 oz)

Amount

RDI%

Total Fat

12.416g

19%

Total Omega-3 Fatty Acids

0.04928g

Total Omega-6 Fatty Acids

5.60576g

Total Trans Fatty Acids

~

Total Trans-monoenoic Fatty Acids

~

Total Trans-polyenoic Fatty Acids

~

Total Saturated Fats (Bad Fats)

2.3488g

12%

Arachidic Acid [Eicosanoic Acid]

~

Behenic Acid [Docosanoic Acid]

~

Butyric Acid [Butanoic Acid]

~

Capric Acid [Decanoic Acid]

~

Caproic Acid [Hexanoic Acid]

~

Caprylic Acid [Octanoic Acid]

~

Lauric Acid [Dodecanoic Acid]

0.01216g

Lignoceric Acid [Tetracosanoic Acid]

~

Margaric Acid [Heptadecanoic Acid]

~

Myristic Acid [Tetradecanoic Acid]

0.01408g

Palmitic Acid [Hexadecanoic Acid]

1.51936g

Pentadecanoic Acid [Pentadecanoic Acid]

~

Stearic Acid [Octadecanoic Acid]

0.76096g

Tridecanoic Acid [Tridecanoic Acid]

~

Total Monounsaturated Fat (Good Fats)

3.86048g

16:1 c

~

16:1 t

~

18:1 c

~

18:1 t

~

18:1-11t (18:1t n-7)

~

22:1 c

~

22:1 t

~

Erucic Acid [Docosenoic Acid]

~

Gadoleic Acid [Eicosenoic Acid]

~

Heptadecenoic Acid [Heptadecenoic Acid]

~

Myristoleic Acid [Tetradecenoic Acid]

~

Nervonic Acid [Cis-Tetracosenoic Acid]

~

Oleic Acid [Octadecenoic Acid]

3.8304g

Palmitoleic Acid [Hexadecenoic Acid]

0.02688g

Pentadecenoic Acid [Pentadecenoic Acid]

~

Total Polyunsaturated Fat (Good Fats)

5.66016g

18:2 CLAs

~

18:2 i

~

18:2 n-6 c,c

~

18:2 t not further defined

~

18:2 t,t

~

18:3i

~

20:3 n-3

~

20:3 n-6

~

20:4 n-6

~

21:5

~

22:4

~

Alpha-Linolenic Acid

~

Arachidonic Acid [Eicosatetraenoic Acid]

~

Clupanodonic Acid [Docosapentaenoic Acid (DPA)]

~

Docosahexaenoic Acid (DHA) [Docosahexaenoic Acid (DHA)]

~

Eicosadienoic Acid [Eicosadienoic Acid]

~

Eicosatrienoic Acid [Eicosatrienoic Acid]

~

Gamma-Linolenic Acid [Gamma-Linolenic Acid]

~

Linoleic Acid [Octadecadienoic Acid]

5.60576g

Linolenic Acid [Octadecatrienoic Acid]

0.04928g

Parinaric Acid [Octadecatetraenoic Acid]

~

Timnodonic Acid [Eicosapentaenoic Acid (EPA)]

~

The common name for each fatty acid is shown with the systematic name in square parentheses.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Seeds, pumpkin and squash seeds, whole, roasted, with salt added:

Seeds, pumpkin and squash seeds, whole, roasted, with salt added is an excellent source of Magnesium, Sodium, Zinc, Copper, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Seeds, pumpkin and squash seeds, whole, roasted, with salt added is a good source of Iron, Potassium and Manganese. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program

Score out of 100(higher is better)

Higher Fiber, Low Fat Diet (e.g. Weight Watchers)

40

Athletic Diet - Low Fat, High Protein and Carbs

0

Low Fat Diet (e.g. Jenny Craig)

0

Low Carb Diet (e.g. Atkins Diet)

18

Low Cholesterol Diet

0

Low Sodium Diet

0

Low Glycemic Index Diet (e.g. South Beach Diet)

57

Low Protein Diet

0

How long will it take to burn 285 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 285 calories contained in 64g (2.26 oz)g of Seeds, pumpkin and squash seeds, whole, roasted, with salt added.
The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.

Amount of Moderate Exercise to burn 285 calories

Stretching

1 hour 35 mins

(180 cal/hr)

Walking (3.5 mph)

1 hour 1 min

(280 cal/hr)

Bicycling (<10 mph)

59 mins

(290 cal/hr)

Dancing

52 mins

(330 cal/hr)

Light gardening/yard work

52 mins

(330 cal/hr)

Golf (walking and carrying clubs)

52 mins

(330 cal/hr)

Hiking

46 mins

(370 cal/hr)

Amount of Vigorous exercise to burn 285 calories

Weight lifting (vigorous effort)

39 mins

(440 cal/hr)

Heavy yard work (chopping wood)

39 mins

(440 cal/hr)

Basketball (vigorous)

39 mins

(440 cal/hr)

Walking (4.5 mph)

37 mins

(460 cal/hr)

Aerobics

36 mins

(480 cal/hr)

Swimming (slow freestyle laps)

34 mins

(510 cal/hr)

Running/jogging (5 mph)

29 mins

(590 cal/hr)

Bicycling (>10 mph)

29 mins

(590 cal/hr)

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